Jai Courtney Shares The Fitness Hacks Behind His Bulk

As the next on the production line of athletic Australian actors, following the big-screen success ofChris "Thor" Hemsworthwas always going to be a tall order. But with a string of major franchise films, Jai Courtney is hardly coming up short.

As well as appearing in blockbusters Suicide Squad, Terminator: Genisys, andJack Reacher, Courtney also takes on the family name of one of the biggest characters to ever wield a Beretta, as John McClane Jr in theDie Hardfranchise.

His co-stars in these films are two of Hollywood's most bankable names: first Tom Cruise ("he's such a hardworking guy – a dude who's been on top of his game for 30 years...") and, of course, Bruce Willis ("he took me under wing – I learned a lot from Bruce".) That the 32-year-old can hold his own against action-film veterans is a testament to his physicality on screen.

Here Courtney shares his tips for training your muscles to be as explosive as your ambition.

Cut body fat, for starters

Too busy to get in a full hour’s workout? Fit it aroundyour body’s fat-burning schedule, instead. “If you get just a bit of exercise in before every meal, you’ll really see a difference,” says Courtney. Perform 50 press-ups, sit-ups or prisoner squats, broken up into as many sets as you need before eating. It will force your body to access fat stores for fuel.

Slow down to speed up

Explosive, high-octane workouts may take the limelight but less flashy sessions really keep your metabolism kicking. "I've been doing a lot of low-impact cardio, which is a great way to burn fat," says Courtney. Trade one weights session a week for 45min on the elliptical trainer, with a focus on working your arms to push out as much lactic acid as possible from resistance training. Consider it your six-pack supporting act.

#tb to my first stretch in the joint. @alexandermesquita looking like a hungry celly #eatlifteatlifteatlifteat

Make pain your PT

Courtney’s imposing arms aren’t the result of millions of biceps curls. They are the product of pain. In order to maintain constant muscular growth, he has one simple rule: as soon as a workout stops hurting, stop doing it and start doing something that does. “Sometimes the biggest struggle is the fact that I’m just over it – that’s when you know you should move on,” says Courtney. “You’ve already adapted, and your workout is no longer as effective as it once was.” Making pain your training partner will smart. But it is clever.

Stretch your own limits

Don’t forget that a bigger body isn’t necessarily a better one. Your aim should be to add athleticismandsize. “I wish I did something likeyogaor pilates,” says Courtney. “All the people I know who do it tell me it’s incredible. So that’s probably the direction I’ll move in next.” If yoga’s all a bit LA for you, go for a 30minswiminstead. An all-action body is no good if it breaks when you put it to use.

Train for speed, not for show

Putting on muscle fast is all about efficiency. Courtney’s regular workout is a 30min bodyweight session that wastes no time but gives maximum results. “After you’ve finished, you’re gassed,” he says. “You’ve used every single muscle in your body. It’s much more effective than sitting lifting weights and looking in the mirror.”

Be a winner

You can build all-over size without spending hours in the weights room. “I’ve always played sport,” says Courtney. “I played rugby, I was involved in athletics, I played cricket... I’m anoutdoorskind of guy.” If you feel like a gym session is going to be a drag, you’re liable to skip it. Keep yourself honest with sport: it’s a workout you won’t even notice you’re doing. Just make sure you win, whatever you’re playing.

It's important to pose like this when you're emasculated by @chris_feather every time you workout #noego

And, when in doubt, always go with your gut

Finally, pills and powders should supplement real food not replace it. If a synthetic product doesn’t feel like it’s working for you, it probably isn’t. “I would much rather have a couple of hundred grams of chicken in the afternoon than neck a shake,” says Courtney. “You’re better off just keeping your diet relatively lean and eating simply.” Easy to say, sure. But it’s also easy to do. The protein-to-carb ratio of a recovery shake is roughly the same as a tuna sandwich. So tuck in to bulk up naturally.